Cleanse your life!

There is a lot of focus on cleansing the body around this time of year. Detoxification can be a valuable process for weight loss, improved energy, increased focus, glowing skin and reduced inflammation to name a few benefits. As an experienced Naturopathic Doctor, I have seen many "fad" detox plans and cleanses move through the media and market place over the years. Some have value but in general many are quick fix solutions that basically consist of mild laxative formulas and low dose herbal blends with questionable therapeutic benefit.

I believe that true detoxification with lasting results is founded on basic principles of clean anti-inflammatory based nutrition, hydrotherapy and exercise to improve circulation and lymphatic drainage as well as some key herbal supports that are unique to the patients particular needs. It takes time. We should not expect a 1 week strict detox to undo perhaps years of poor lifestyle habits.
There is also one other essential part of the equation that is frequently overlooked:

Detoxifying the body requires detoxifying your life.

In other words, the environment that you create for yourself to live in, the relationships you have and the thoughts you believe about what is possible will dramatically influence the effectiveness of a detoxification or cleansing plan. It is very difficult to commit to lasting changes in nutrition, exercise and mind-body awareness when the environment you live in feels chaotic. Start to spring clean your life as you clean your body.

Start with basic steps:

HOME CLEANSE:

• Spring cleaning. Pick one room at a time to tackle so that things don't feel overwhelming. Purge those things you haven't used in at least a year. The more momentum you get while doing this, the easier it becomes. If you don't have the time or inclination to do it, then hire someone who can. An uncluttered home is a powerful way to calm the mind and clear space for a more focus on yourself.
• Create an easy environment for food preparation. This requires a clean kitchen area. I always recommend that people get rid of all their "red light" foods. If you know that you have very little control around a particular kind of food, then do yourself a big favor and get it out of the house.
• Replace all of your toxic cleaning product with natural alternatives. These are available just about everywhere. Look for fragrance free, biodegradable and sensitive skin formulas.

RELATIONSHIP CLEANSE:

• Have a family meeting and create a mission statement around healthy habits. Support from your closest relationships will go a long way to making a lasting change. The most common challenge I hear in my practice is when patients feel that their spouses or children are influencing their progress.
• Make your cleanse a priority, even if it means saying no to other commitments so that you can take a power walk or if you need more time to prepare your meals.
• Take a break from toxic relationships in your life. It is up to you to set your boundaries around who you let in and who you give your energy to. It is virtually impossible to change the behaviors of others, so decide for yourself what you need and surround yourself with only positive and inspiring people.

MIND CLEANSE:

• Your outer world is an absolute reflection of your inner one. How you experience your life is a result of the filter through which you interpret events, words and thoughts. Your level of success in detoxification and for lasting wellness depends on how you choose to experience life. Start to notice your thoughts and the stories created by them. Can you create a different story? How would you have to approach life to be your best self?
• Get clear about your purpose. Purpose will drive you to get up in the morning and go for a workout, prepare a nourishing breakfast, drink more pure water and make time for yourself. Purpose is always more effective than will power. Get clear about how cleansing your life will benefit you and on the flip side get clear about how not taking action will affect you! (focusing on the pain of not following through is a great motivator for most people).

BODY CLEANSE:

• Anti-inflammatory / elimination dietary plans are essential to successful cleansing. Many patients opt for food sensitivity testing but this is not required to see dramatic results in energy, skin, focus, digestion and weight through a well managed diet. I always provide detailed meal plans along with food lists so that patients can see how to incorporate meals into their busy lives.
• Herbal medicine varies depending on the patients health goals and past history.
• Liver support may be important for those with a history of alcohol use or drugs such as accutane for acne management.
• Herbs to modulate the immune system are helpful for those with a history of allergic reactions, frequent illness, eczema and asthma.
• Adrenal support is often important when chronic stress is a factor. Herbal preparations can help to improve the bodies stress response, ability to adapt and balance cortisol.
• Inflammatory modulation through herbal and other supplements are important for pain management, skin conditions and digestive disorders.
• Exercise and hydrotherapy options are used to improve circulation and lymphatic drainage for toxin release, stress management and weight control.

Make a lasting change in your life and let go of all those things that are holding you back, creating clutter emotionally, mentally and physically!

Dr Carrie Watkins, Naturopathic Physician

250.590.5221

Victoria Massage Therapy and Health Solutions

http://www.naturopathvictoria.ca

     

A Closer Look at Acupuncture

It’s very common to have patient’s curiosity light up when they are lying on a treatment table and their body is decorated with tiny pins (needles) at what seems to be very interesting locations throughout the body. 

Ever wonder why it is that you came in for elbow pain, and your acupuncturist has focused most pins on the opposite knee?  Or you have an angry headache, and your feet have most pins in them?

At this moment in time is where we get most questions about what it is that we are doing, and how these tiny needles at very intriguing locations are helping their body kick start their self-healing process.   

It is very fair and understandable to be curious and inquisitive.  Acupuncture is not exactly a concept we grow up with here in the west, and the notion of the Chinese Medicine theory is very culturally foreign to us. 

What happens in an Acupuncture treatment

As your practitioner, the goal is to find out your main concern for your visit and find the most effective and personalized point prescription for your body.  Once a treatment focus has been established, time is taken to understand your entire body better, and to come to an understanding of why it is that you may be experiencing this concern. 

The root of the problem is of great importance.

To do so, an understanding is needed of how the rest of your body is functioning 

·         Digestive system

·         Urinary system

·         Circulation

·         Temperature

·         Immune system

·         Respiratory system

·         Mood swings

·         Menstruation

·         Predominant Emotions

·         Ears, eyes and nose

·         Musculoskeletal system

·         Sleep

·         Energy levels, and so on..

The better we understand you, the more effectively we can treat you and the happier your body will be post-treatment!

Let’s talk pin locations

With a better understanding of the treatment approach, let’s touch-up on the mysterious chosen acupuncture point locations. 

All acupuncture points have very specific functions according to the meridian that they lie on, and it’s placement on the body.  Most of the time the perfect acupuncture point for your symptoms may lie on a completely different area than may seem logical.  So don’t be discouraged, we are still very much focusing on the best treatment for you!  As a basic general rule, opposites areas may be most effective.  So suddenly, having pins in your feet may make a bit more sense.  This is to drain the energy from the top body, and bring it down to relieve the excess accumulating in your head.  The body can also be effectively mirrored.  If the pain in your elbow is acute, swollen and painful, a practitioner may chose to use mirroring points on your opposite knee or elbow (both as mirroring options) in order to effectively treat you and avoid the painfully swollen area.   

With an open and inquisitive mind your Acupuncture treatments will be most enjoyable, informative and effective.  Asking questions throughout the treatment is a great opportunity for me to help you understand the process of your healing through Acupuncture.  

In pins and health,

Verena McCrae, R.Ac

Victoria Massage Therapy and Health Solutions

http://www.acupuncturistvictoria.ca

Gluten Free and Vegan

A lot of people are opting for a vegan and gluten-free lifestyle. Many also take it another step further and also eliminate soy (a common food allergen).  For some, this is the ultimate diet to support optimal nourishment, low inflammation potential, ethical and environmental consciousness. This type of lifestyle takes dedication and preparation. It is a lifestyle more than just a diet and ultimately becomes part of one's identity.


One of the keys to success is learning to prepare simple and delicious meals so that when life is busy, nourishing and filling foods are available. Some great tips include:

• Quinoa salads or bean salads prepared in a large batch. These are both filling and easy to pack for lunch or warm up for a snack. Add sun-dried tomato, olives, fresh herbs, extra virgin olive oil, fresh lemon juice and chopped veggies for a delicious meal. Top with cubes of avocado for a creamy finish!
• Humus with carrot and celery sticks.
• Berries and raw nuts/seeds in a container or pre-combined in a bowl in the fridge.
• Apple slices with unsweetened almond or hazelnut butter.
• Always have a pot of brown rice or wild rice cooked and ready to go. You can easily combine veggies (frozen or fresh) and beans to this in a pinch and warm up if time is a concern or you just feel too tired for a major meal prep!
• Hemp seeds sprinkled on gluten-free cereals or on salads help with protein boost and healthy fats.

Vegan and gluten-free diet questions come up a lot in my practice, particularly when someone is an athlete or is concerned about protein intake. I don't personally like relying too much on any powders or bars as major meal replacements since whole foods are always the best option. However, in some cases they can really help with recovery, muscle building or when you just don't have the time to make a healthy snack. Here are some of my favorite protein replacement options:

• Vega by Sequeal Naturals: This is a great vegan, gluten-free, soy-free protein option.  My personal favorite is Performance Protein right after a workout and then I choose a small meal of whole foods, but they offer smoothie options that could replace a small meal. Taste is sometimes an issue with some of the powders that contain a lot of vitamins. Triathlete, Branden Brazier, the founder of Vega products has several books available that I highly recommend for comprehensive information regarding begin a gluten-free vegan and an athlete. 

• Sun Warrior Brown Rice Protein: Vegan and gluten-free powder that is suitable for a raw food diet

It is possible to follow this lifestyle but it takes focus and commitment. Many people feel that it makes a big difference to their quality of life, vitality and purpose.

It may not be for everyone but I encourage you to consider incorporating more vegan or vegetarian based meals in your lifestyle with an emphasis on vegetables, beans, legumes, and gluten-free whole grains! 

 

By: Dr. Carrie Watkins

Naturopathic Doctor

Victoria Massage Therapy and Health Solutions

http://www.naturopathvictoria.ca

Inflammation Control

Inflammation is a complex process that occurs in response to injury or infection (such as physical trauma, pathogens, chemicals, irritants and exposure to allergens). Inflammatory reactions involve both the vascular and immune systems causing a range of symptoms including redness, swelling, heat and ulceration. In the body, inflammation can present as skin rashes, digestive disorders, joint pain and swelling, urinary conditions, hormonal imbalances and vascular disorders.

Chronic inflammation is strongly linked to many disease processes including:

• Atherosclerosis
• Acne vulgaris 
• Acne rosacea
• Asthma
• Autoimmune diseases
• Celiac disease and gluten sensitivities
• Hypersensitivities including skin reactions (eczema, psoriasis, hives)
• Inflammatory bowel diseases
• Pelvic inflammatory disease
• Rheumatoid arthritis
• Interstitial cystitis
• Menstrual disorders and hormone imbalances

How can the principles of Naturopathic living help?

Nutrition: Following an anti-inflammatory diet to remove the most common sensitivities is one of the corner stones to reducing and controlling inflammation. Gluten, sugar, soy, dairy, peanuts and eggs are among some of the most common triggers for inflammation. Furthermore, a diet rich in nutrients and balanced protein/fat/carb ratios is important for sustainable dietary changes and enhanced healing. Dietary changes can dramatically improve digestive disorders, skin rashes, weight loss, energy levels, immune response, joint pain and allergic reactions.

Omega-3 fish oils are essential fatty acids (EFAs) that we can only get from the diet or supplementation. They play a key role in modulating inflammation by altering prostaglandin production and blocking inflammatory cascades.

Herbal Medicine: Powerful anti-inflammatory herbs and spices include Boswellia, Curcumin (from turmeric) and Ginger. These need to be taken in therapeutic amounts from a high quality source for maximum benefits.

Depending on the specific symptom picture, there are specific treatment options to help heal damaged tissue.
 

Managing inflammation is a central part to long-term disease prevention and management as well as improving your skin, energy and weight management. Find out how you can control inflammation for optimal health with the guidance of a qualified Naturopathic Doctor.

Yours in Health 

- Dr Carrie Watkins, Naturopathic Doctor at Victoria Massage Therapy and Health Solutions

Take Back the Night

Take Back the Night!

Poor sleep patterns affect every aspect of our state of health and life experience. Feeling tired, drained and unfocused will affect the actions we take on a day to day basis such as dietary choices, exercise routines (or lack thereof), interactions with others and work performance. Specifically, lack of sleep is linked to:

• Mood disorders
• Impaired learning
• Weight gain
• Impaired decision making
• Weakened immune response

Poor sleep is often an indicator that we are not honoring ourselves. This can occur when we are giving too much of ourselves, not setting clear personal boundaries, not feeling worthy in creating a restful sleep environment for ourselves, not feeling that worthy in setting aside personal time to wind down and get the hours of sleep our bodies need. Fear, worry and guilt are often the deep emotional states associated with poor sleep, but other lifestyle habits can also have a dramatic impact.

• SLEEP ROUTINE: As much as possible, try to establish a regular sleep schedule including when you sleep and when you wake-up. I do this by setting clear boundaries around when I let go of my "to do" list and enjoy unwinding at night. Usually this includes dimming the lights, playing relaxing music, caffeine-free herbal tea and a relaxing activity such as reading, painting or knitting. I also try to get up at the same time everyday regardless of what my daily schedule is. I use any "free time" to go for a walk or jog outside and help to set my desired outcome and focus for the day. This morning ritual is as important as the evening one in terms of establishing sleep patterns and managing stress in my life. The more you take the time to set a clear intention for your day, the less likely you will waste time and energy doing things that don't serve you in being your best self.
• Set a clear time frame for winding down. Set the rules with family, partners or roommates.
• Allow at least 1 hour of winding down time before you get into bed
• Have a hot shower or bath in the evening helps to release the events of the day
• Mediation for 10 minutes lying or sitting to calm the nervous system
• Deep breathing: count in to 4 to the inhale and 4 on the exhale
• Consider setting a loud alarm across the room to help you get up at the same time
• Bright natural light first thing in the morning can help reset cortisol release
• SLEEP ENVIRONMENT: Use the power of atmosphere to help influence you state of being. Any good coffee shop, store, restaurant or spa will do this to create a very specific feeling the moment you walk into the space. Use this marketing technique to your advantage and create the perfect atmosphere for relaxation.
• Your room should be completely dark. Consider black out blinds.
• Consider using natural pure essential oils in a diffuser.
• Control noise and stimulation by turning off the TV and listening to soft music
• Clean up your sleep space. Get rid of anything that is not related to sleep.
• Invest in good pillows and sheets. You spend close to half of your life in bed!
• NUTRITION: Be mindful of what you eat and drink in the late afternoon and evening. Sugar, caffeine, nicotine and alcohol can dramatically influence hormones and neurotransmitters.
• Use herbal tea blends to calm the nervous system: passionflower, chamomile
• Avoid eating a large meal right before bed
• Avoid high sugar foods and alcohol intake on a regular basis
• Increase quality protein in the evening to help regulate blood sugar
• Foods higher in the amino acid tryptophan may improve sleep: avocado, eggs, nuts, fish
• RESET YOUR NERVOUS SYSTEM: Chronic stress can overstimulate the nervous system and disrupt the production of stress hormones. Cortisol in particular, may remain elevated late into the evening in individuals with high levels of stress. Adapting the adrenal system and reducing cortisol production in the evening can be helpful in the effort to establish healthy sleep rituals. Herbal Medicine, aminoacids and vitamin therapies can be very beneficial in calming the nervous system, increasing melatonin, and supporting cortisol levels that are lower in the evening and higher in the morning (when we are waking up).

There are many natural and effective treatment options for sleep that will not lead to drug dependencies. Take control of your sleep and you will see the benefit in all areas of your life!

Dr Carrie Watkins, Victoria Naturopathic Doctor

250.590.5221

Massage feels good becasue it changes your gene expression

Stiff muscles definitely benefit from a rub down, but scientists have never quite known why. Now, a team of researchers has shown that it works by changing your gene expression — quite literally, your body is hard-coded to release pain-easing chemicals when you're massaged.
If you listen to people in the world of alternative medicine, they'll normally tell you that massage "releases toxins". That is bull, and scientists know it. But knowing an answer is wrong doesn't give you the right one. No, doing some science does.
So, a team of researchers from McMaster University decided to look at what massage does on a cellular level. Their findings appear in Science Transnational Medicine, and they're actually pretty surprising. In reaction to massage, the body changes gene expression to reduce inflammation and promote repair of muscle fibers.
How the hell did they work that out? First, they rounded up 11 men and made them "cycle to the point of exhaustion". Then they randomly chose one leg from each guy to massage, and left the other one alone. Just when the volunteers thought the pain was over, the researchers took a muscle biopsy from both the massaged and non-massaged calves both 10 and 190 minutes later.
From those biopsies, they could work out what was happening at a cellular level, by analyzing the level of messenger RNA (mRNA) in the samples. mRNA acts, as its name suggests, just like a messenger: it tells the body to increase or decrease the rate of production of proteins that affect how our body works.
Turns out that the massaged legs had all been informed by mRNA to produce more of a protein called PGC-1alpha and less of one called NFkB. In English? Well, increased levels of PGC-1 alpha leads to the creation of more mitochondria, which in turn generates energy for cell growth. Basically, it increases the rate of muscle fiber repair. Reduced levels of NFkB, on the other hand, reduces inflammation.

So, while massage feels great in general, it also does actually do you some good, on a cellular level.

Article Source: http://gizmodo.com/5882575/massage-feels-good-because-it-changes-your-gene-expression

Our Website: www.victoriamassagetherapy.ca

New ICBC Coverage Plan for Massage Therapy

Until recently, coverage for patient's seeking massage therapy after an MVA (Motor Vehicle Accident) was limited by ICBC to a maximum of 12 treatments over an 8 week period starting from the date of the accident. After this coverage had run out, ICBC would not accept any applications for extended coverage even if both the patient's RMT and MD agreed it was indicated. Subsequent to the Raguin vs. ICBC court decision in November 2011, ICBC implemented new coverage for massage therapy treatments. The first six items (below in bold) reflect this new coverage.

ICBC - Current Massage Therapy Policy as of January 2012
For RMTs Registered as ICBC Providers - New Items in Bold

• ICBC now categorizes massage therapy as nondiscretionary therapy as per physiotherapy and chiropractic. This means that treatment is automatically approved for a claimant injured in an MVA
• ICBC has removed the "1st 8 week post MVA" time limitation on massage therapy treatments. This means that a patient can seek and receive massage therapy any time after an MVA, provided that the claim is still open.
• An MD referral is no longer necessary for the first 12 treatments. But all therapists are required to assess and determine that their treatment plan (as per CMTBC practice standards) is reasonable and necessary.
• The MTABC encourages RMTs to contact the ICBC adjuster to advise of the therapy being provided.
• ICBC is regulated to pay a minimum 12 treatments but has the discretion to authorize further therapy (up to 20 treatments). A request for more than 12 treatments is given if further therapy is recommended by an MD, and again the treatments are deemed to be reasonable and necessary.
• The MTABC encourages RMTs to base their treatment plans on the best available research evidence, clinical reasoning and patient values.

• RMTs have the choice of accepting the terms of the ICBC Provider Status.
• If an RMT applies for and accepts an ICBC Provider Number then the RMT is expected to follow the provisions and terms of the ICBC agreement. This includes billing at ICBC rates of $23.00 plus HST (for a total of $25.76). It's always $23.00, even for initial treatments
• If an RMT chooses not to have an ICBC Provider Number then RMT can bill at their professional rates and the claimants will submit to ICBC to have the $23.00 reimbursed.
• The patient must be aware and accept the terms of the ICBC RMT fee schedule and treatment plan prior to treatment.
• ICBC may reimburse the BI claimants at time of settlement for medical expenses including medically referred massage therapy treatments.
• If the patient has extended benefits, two receipts may be written: one for $23.00 to be submitted to ICBC and another for the remaining to be submitted to their private insurance company.

Source: MTABC (Massage Therapists Association of BC)